Brandon Chapin

CrossFit Reaction – CrossFit

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A: Back Squat (8-6-4-4)

[email protected] 65%

6 @ 75%

4 @ 85%

4 @ 90%

*Rest 2 minutes between sets

B: Metcon (AMRAP – Rounds and Reps)

“D Ford”

On a 14 Minute Clock, complete parts B and C with a partner:

12 Minute AMRAP:

7 Squat Cleans

7 Bar-facing burpee

*Switch every round.
“Compete” 155/105

“Train” 115/75

“Live” 95/65

C: Metcon (AMRAP – Reps)

Immediately into: 2 Minutes max reps C2B/Pull Ups with partner.
“Compete” = C2B

Weightlifting

Snatch (3-3-3-3-3)

3 @ 60%

3 @ 70%

3×3 @ 75%

*Not touch and go

Snatch Pull (3-3-3-3-3)

2×3 @90%

[email protected] 95%

*Use straps if needed

Brandon Chapin

CrossFit Reaction – CrossFit

24 Min AMRAP
Min 1 – DL (135/105)
Min 2 – HSPU
Min 3 – Lunge (135/105)
Min 4 – Run 200m

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Metcon (AMRAP – Reps)

Min 1,5,9,13,17,21

Deadlift (135/105)

Metcon (AMRAP – Reps)

Min 2,6,10,14,18,22

HSPU (or Push Up)

Metcon (AMRAP – Reps)

Min 3,7,11,15,19,23

Lunge (135/105)

Metcon (Time)

Min 4,8,12,16,20,24

Run 200m


Brandon Chapin

CrossFit Reaction – CrossFit

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A: Metcon (Time)

In Teams of 2

40 Double-unders (each)

80 HR Push Ups

400m Run

40 Double-unders (each)

80 Pull Ups

400m Run

40 Double-unders (each)

80 Burpee

400m Run
One person workingg at a time. Run together

Brandon Chapin

CrossFit Reaction – CrossFit

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A: Back Squat (8-8-8-8)

65%

70%

75%

80%

B: Front Squat (5-5-5-5)

60%

65%

2×70%

C: Metcon (Calories)

“I’ll Be Waiting”

5 min EMOM

10 Hang snatch (115/75)

Immediately into:

5 min EMOM

15 wall ball (20/14)

Immediately into:

5 AMRAP

Max Kcal Row

Goal: 80/70+
Sub: Hang clean (135/95) if you see fit

Brandon Chapin

CrossFit Reaction – CrossFit

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A: Metcon (Time)

Conditioning

———

800m Run

30 Box Jump (24/20)

30 KBS (Orange/Green)

400m Run

20 BJ

20 KBS

200m Run

10 BJ

10 KBS

Brandon Chapin

CrossFit Reaction – CrossFit

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A: Hang Clean (3-3-3)

Build to heavy triple hang squat clean. Aim for at least 70% of Squat clean max.

B: Metcon (AMRAP – Rounds and Reps)

20Min AMRAP:

10 Wall Balls (20/14)

5 HSPU

1 Squat Clean (195/135/95)

C: Metcon (No Measure)

EMOMx5:

5 Muscle Up

Immediately into:

EMOMx5

35 DU’s

Brandon Chapin

CrossFit Reaction – CrossFit

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Game Face

A: Metcon (Time)

1K Row

Rest 3 Minutes

1K Row
Try to stay at same pace both sets.

B: Metcon (AMRAP – Rounds and Reps)

“First Love”

Every 3 Minutes complete:

12 Thruster (95/65)

12 C2B (Pull Ups)

**Add 10# each round:

Male 95, 115, 135, 145, 155, etc.

Female 65, 75, 85, 95, 105, etc.
“Compete” C2B

“Train” Pull Ups

“Live” Ring Rows

Goal: 3+ rounds. Scale reps and weight accordingly. Compare to 1/20/16

Brandon Chapin

CrossFit Reaction – CrossFit

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Metcon (Time)

For Time:

400m run

36 Thruster (45/35)

6 Toe to Bar

400m Run

21 Thruster (75/35)

6 Toe to Bar

400m Run

15 Thruster (95/35)

6 Toe to Bar

400m Run

9 Thruster (115/35)

6 Toe to Bar

Brandon Chapin

CrossFit Reaction – CrossFit

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A: Metcon (Weight)

Every minute for 10 minutes:

10 KB Front Squats

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 21 Minutes:

25 Weighted sit up OR Slam ball

200m Run

50 DU’s

200m Run

25 HR Push Ups

200m Run
Rx Plus= HSPU